On the Outside Health and Fitness Podcast we explore new and fun ways to get fit on the trail, on the water, on the slopes and outside. Discover the latest in health and fitness from leading experts and get tips on fun ways to get fit. We're getting outside the box, outside our comfort zone and outside and in shape.

Running in Winter

Running in the winter presents
some different challenges from low light to low temps and slippery
surfaces. But just because it’s colder out doesn’t mean you have to
hang up your shoes until spring. There are plenty of runners who
put in some fun miles over the winter and you can too.

About Tara Whiton

Tara is a certified
exercise physiologist, a running coach and an outreach coordinator
for Fleet Feet Maine Running. Oh yeah....she’s also
runner! Tara helps runners at any level from beginner to
those running mountain and ultra races using a science-based
approach.

I was lucky enough to get a chance to talk with her at Fleet
Feet Maine Running in Brunswick about running outside during the
winter.

3:06 What are some of the different types of equipment you need
for winter running?

For winter running there's a lot of equipment that goes into it.
You want to start with a goood shoe. You can use the shoes you wear
in the summer but if you do you'll want to add a traction device
like Yak Traks or Ice Spikes. You can wear a trail shoe which has a
more sticky rubber sole to help you grip in slippery
conditions.

Wearing an insulated tight when it's cold out is a good idea.
There are certain tights that have insulation in addition to wind
panels that can help keep out the bitter cold. There are several
different layering techiques you can use for the upper body like
wearing a base layer and then a shirt or fleece over that with a
wind proof jacket. It's most important to keep out the breeze so
you don't freeze when you're out there.

4:28 Are Yak Traks or Ice Spikes something that you have to get
used to running in?

Yes, the first time may feel a little strange. They do force you
to change your stride a little bit. You have to be more conscious
about where you're placing each foot and making sure your foot
strike is underneath your body instead of out in front.

With a long stride you're more prone to injury and in the winter
have a better chance of slipping.

5:41 What about breathing outside in the cold?

It's pretty common to feel some pressure in your lungs when
breathing cold air. Some people gave exercise induced asthma or
asthma that is triggered by extreme temperatures. Everyone has a
threshold where breathing becomes more difficult based on cold
air.

There are some layer techniques that can help in the old.
Balaclavas for example, are head gear designed with a layer that
can cover your nose and mouth to help warm and moisturize cold air
as your breath.

6:58 What are some of the things Fleet Feet does to encourage
people to stay active and run outside during the winter?

Fleet Feet has a "Winter Warriors" program which provides 5
opportunities each week to get out and run. The idea is to keep you
motivated and moving outside throughout the winter. It's not really
a time for structured training programs because when te weather is
bad and the conditions are not safe pacing goes out the window and
it becomes more about effort and just time out there.

It's also a great social opportunity and people find it to be a
fun challenge to just tough out the crazy Maine winter.

Most of the runs are done on the road although when the snow is
right there are some opportunities to run trails too.

8:40 What about different events you have going on this winter
to motivate people to get out and run?

Every week Tara does a clinic for the "Winter Warriors" group.
For example she does 10 minute clinics on things like warming u
dynamically, strength and conditioning moves you an do to become a
stronger runner, things like that. In addition to clinics, the
store also sponsors vendor demos to showcase new gear and
equipment.

For example this month Saucony shoes are coming into demo the
new Hurricane. Also Craft is coming in to demo some base
layers.

Around valentines day on the 13th Fleet Feet is sponsoring a
"Catch Me if You Can" fun run. It's a free event where the women
get a 10 minute head start and the men attempt to catch them. After
the run there will be hot chocolate and more back at the store.

10:01 Is winter running a good time for a new runner to put in
some miles and prepare for spring and summer runs?

Winter Warriors is a good time for general base training. It's
essential to build a base level of aerobic fitness to be ready for
a spring or summer race. There are some training programs coming up
to prepare people for upcoming races. There's a Sugarloaf training
group starting in Brunswick on Feb 22nd. It's a structured program
to target runners who want to prepare for a marathon or 15K. The
group is good for any range runner from those just looking to
finish to those looking to qualify for the Boston Marathon.

There are also Beach to Beacon and Maine Marathon training
groups coming up. The winter is a great time to focus running nice
and slow and being really consistent to prepare for higher levels
of training later on.

About the Podcast

On the Outside Health and Fitness podcast we're exploring fun new ways to get fit outdoors. Discover the latest in health and fitness from leading experts. Get tips and advice each week on hiking, running, mountain biking, disc golf, skiing and more. We're getting outside the box, outside our comfort zone and outside and in shape.